This means war Gym Rat style

[steak]

Those are some impressive weights GR god stuff :clap: :clap: :clap:

Thanks dude

Geez that will go to his head

[boostinggtir]

Gr killing it, good work.

[Gym rat]

Today was chest and abs started off with

Db incline press 1x15 20kg's,5x12,6,6,8,8 35kg's,40kg's,40kg's,37.5kg's,37.5kg's

Flat db bench press 4x8,8,10,10 45kgkg's,47.5kg's,40kg's,37.5kg's

Smith machine bench press 3x8,8,10 100kg,130kg,110kg

Superset incline flys 3x10 20kg's,22.5kg's,25kg's

with

Pushups 3x20 Kids please try this at home :twisted:

Abs

Crunches 4x20

hanging leg raise 4x20

reverse crunches 3x20

tomorow I am going to a 480 rep calf train after I train back and I am looking forward plus it will be a first for me doing a 480 rep calf train :twisted: roll on back and calfs.GYM RAT BABY!!!!

[Beowulf]

480 reps !!!

What kindabreaks are you taking in between?

[Gym rat]

480 reps !!!

What kindabreaks are you taking in between?[/quote

When I do high reps a take a minute break that would also be the same for when I do abs and for when I am doing low reps in the six to eight rep range I take two minutes rest in between sets.

[autechre]

Nice chest workout there GR!

Those calves will be burning like hell after 480 reps. Biking home will be fun :pfft:

[Gym rat]

Nice chest workout there GR!

Those calves will be burning like hell after 480 reps. Biking home will be fun :pfft:

also biking to work after the gym will be fun

[steak]

GR dude...some good volume there 8)

[Gym rat]

Today was back and calfs started off with

Lat Pulldown 1x15,5x12,6,6,8,8 70kg,91kg,91kg,86kg,80kg

Close grip cable row 3x8,8,10 105kg,93kg,77kg

One arm db row 3x8,8,10 55kg,50kg,47.5kg

Iso lateral row 3x12-15 80kg,100kg,110kg

Calfs kids please try this at home :twisted: :twisted:

Calf press 4x25-35 200kg,200kg,200kg,200kg

Seated calf raise 4x25-35 80kg,80kg,80kg,80kg

Standing calf raise 4x25-35 180,180,180,180 all in pounds

I sure feeling in my calfs when I was biking to work from the gym roll on quads.GYM RAT BABY!!!!

[startinfromscratch]

Iso lateral row 3x12-15 80kg,100kg,110kg

strong rows rat! how are you doing these man?

[Gym rat]

Iso lateral row 3x12-15 80kg,100kg,110kg

strong rows rat! how are you doing these man?

I would be doing them close grip

[Gym rat]

Today was quads or feeling the burn in my ass started off with

BB squats 1x15 60kg,5x12,8,8,6,10 140kg,160kg,168kg,143kg

leg press 6x8,8,20,20,20,20 350kg,390kg,270kg,250kg,225kg,200kg

hack squats 4x8,8,8,8 160kg,163kg,165kg,168g

Leg extenions 4x8,8,8,8 100kg,107kg,114kg,118kg

Smith machine reverse lunges 4x12 60kg,90kg,100kg,110kg

I am only 2kg away from reaching my goal of squating 170kg by the end of the year roll on shoulders and biceps.GYM RAT BABY!!!!

[autechre]

I am only 2kg away from reaching my goal of squating 170kg by the end of the year roll on shoulders and biceps.GYM RAT BABY!!!!

Woot! Nice work GR! :clap:

[Gym rat]

I am only 2kg away from reaching my goal of squating 170kg by the end of the year roll on shoulders and biceps.GYM RAT BABY!!!!

Woot! Nice work GR! :clap:

Thanks dude :wink:

[Gym rat]

Today was shoulders and biceps started off with

Db shoulder press 1x15 15kg's,3x12 25kg's,27.5kg's,27.5kg's

Db bent over lateral raises 3x10 10kg's,12.5kg's,17.5kg's

Db front raise 3x8-10 12.5kg's,15kg's,17.5kg's

Db lateral raises 3x10 12.5kg's,15kg's,17.5kg's

Biceps

Ez bar curls 1x15 29kg,4x10 34kg,37kg,39kg,42kg

seated db curls 4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

machine preacher curls 8x10 23kg,21kg,18kg,15kg,13kg,11kg,9kg,7kg decinding sets with no breaks

When I finshed my biceps were pumped roll on hamstings and triceps.GYM RAT BABY!!!

[Big john]

bro i had buy some tickets to yr gun show man!! :pfft:

esp on machine preachers keep it up :clap:

[Gym rat]

Today was triceps and hamstrings or feeling the burn in my ass started off with

Triceps pushdown 1x15 50,4x10 70,75,80,101 all in pounds

Skull crushers 4x10 39kg,43kg,47kg,49kg

Donkey kickbacks 4x10 10kg's,15kg's,20kg's,22.5kg's

Hamstrings

Standing leg curl 3x10 50,70,80 all in pounds

Rd's with Db's 5x12,6,6,8,10 40kg's,50kg's,50kg's,47.5kg's,45kg's

lying hamstring curls 4x8-10 66kg,73kg,79kg,62kg

Roll on the weekend GYM RAT BABY!!!

[Gym rat]

Today journey in the Iron room at Les Mills Dunedin the home of GYM RAT BABY took us to the land of chest and abs started off with

Db incline press 1x15 20kg's,5x12,6,6,8,8 35kg's,40kg's,40kg's,37.5kg's,37.5kg's

Flat db bench press 4x8,8,10,10 47.5kg's,47.5kg's,40kg's,37.5kg's

Smith machine decline bench press 3x8,8,10 130kg,133kg,100kg

Incline fly's 3x10,10,8 22.5kg's,25kg's,27.5kg's

Super set

Push ups 3x20

Abs

Crunches 4x20

hanging leg raise 3x20

reverse crunches 3x20

I won a ten dollar bet from one of the trainers that I know at my gym go me I rock :rockout: \:D/ roll on back and calfs.GYM RAT BABY!!!

[steak]

I won a ten dollar bet from one of the trainers that I know at my gym go me I rock :rockout: \:D/ roll on back and calfs.GYM RAT BABY!!!

go on then...I'll play your silly game

What was the bet for Gym Rat? :pfft:

[Gym rat]

I won a ten dollar bet from one of the trainers that I know at my gym go me I rock :rockout: \:D/ roll on back and calfs.GYM RAT BABY!!!

go on then...I'll play your silly game

What was the bet for Gym Rat? :pfft:

The bet was for the virtual Air NZ cup

[Gym rat]

Today journey in the Iron room at Les Mills Dunedin the home of GYM RAT BABY took me to the land of back and calfs started off with

Lat pulldown 1x15 63kg,5x12,6,6,8,8 72kg,86,91kg,84kg,84kg

Close grip cable row 4x8,8,10,10 91kg,105kg,84kg,77kg

One arm db row 3x8,8,10 50kg,55kg,47.5kg

Iso lateral row 3x12-15 80kg,100kg,115kg

Calfs

Calf press 4x25-35 200kg,200kg,200kg,200kg

Seated calf raise 4x25-25 80kg,80kg,80kg,80kg

Standing calf raise 4x25-35 180,180,180,180 all in pounds

My calfs were buring in the last set of standing calf raise I left the gym looking like some old dude who lost there zimmer frame :pfft: also I bought 1.5kg tub of balance 100% whey from health 2000 roll on quads or feeling the burn in my ass.GYM RAT BABY!!

[steak]

Do you deadlift at all GR?

[Gym rat]

Do you deadlift at all GR?

I use to do deadlifts but now I dont bother with them

[Gym rat]

Today journey in iron room at Les Mills Dunedin the home of Gym Rat took me to the land of quads or feeling the burn in my ass started off with

BB squats 1x15 60kg,5x12,8,8,6,10 145kg,155kg,168kg,170kg,143kg

Leg press 6x8,8,20,20,20,20 350kg,390kg,300kg,290kg,270kg,250kg

Hack squats 4x8,8,8,8 160kg,165kg,168kg,170kg

Leg extenions 4x8,8,8,8 100kg,107,114kg,120kg

Db walking lunges 3x10 25kg's,27.5kg's,30kg's

I was rapt about reaching my goal of 170kg squat :grin: and I got six good reps out of it roll on shoulders and biceps.GYM RAT BABY!!!

[Luigi]

thats a huge squat gym rat have you considered giving powerlifting a go ?